The HIT workout I recommended which was passed on to me by the great Kamikaze. Please have someone video tape it for proof then I can rep you. It'll be fun!

After you finish your regular workout do your burnout by putting the treadmill on the highest incline then sprint for a full minute, run at regular pace, then repeat til failure.

DUH, I got you. I havent done that, YET. However, I will be trying that the next time I am on duty (Tuesday). Headed to the gym in an hour to do the Pit, and then starting to train with the fight team tomorrow. One of my students who graduated (I teach Paramedics), trains at Team Nog and is teaching kids BJJ. He got permission from Nog to open his gym on Sunday mornings. So I will be getting some extra rolling time there for an hour or so. Looking forward to that as well.

This past week as been good diet wise, as I am down another pound and 1/2. TS Issac has messed up training a bit with my being at the station for 2 days and then my gym being closed today as the parking lot was flooded.